Pull-Up & Dip Strength

Upper body pulling and pushing with a bar and parallel bars. Starts with dead hangs and scapular pulls before moving to full pull-ups, chin-ups, and dips. 35 minutes — needs access to a pull-up bar.

Dead hangs 3x20s rest 60s
Scapular pulls 3x8 rest 60s
Assisted pull-ups 3x6 rest 90s
Pull-ups 4x5 rest 2min
Bench dips 3x12 rest 60s
Parallel bar dips 4x8 rest 90s
Chin-ups 3x5 rest 90s

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